24 Easy Yoga Asanas That Will Cure Your Back Pain Quickly

Did you know that the spinal cord is responsible, in some way or the other, to keep the whole body together and healthy? It is the root that strengthens and keeps the body erect. But thanks to our sedentary, unhealthy lifestyles, most of us are stuck with a whole lot of back problems, sciatica included. Being a victim of a weak spine myself, I know how difficult it can be to cope with the pain. What’s more? A bad posture and a paunch.

Not anymore! Time to snap out of the pain, the slouching, and the lethargy. Practicing these few simple yoga asanas every day will strengthen your back and help reduce the pain, while also enhancing your posture. Is yoga good for back pain? And the answer is definitely yes! These asanas might seem challenging to you in the beginning. But with practice, and as your back feels more erect, you will ease into the poses and enjoy them too.

This is how yoga eases out your back pain.

1. It helps strengthen your back, hamstrings, as well as hip flexors and makes them more flexible.
2. It helps to ease stress and anxiety levels and also calms you down.
3. It improves and stimulates blood circulation.

4 Yoga Asanas For Quick Relief of Back Pain


24 Effective Poses In Yoga For Complete Back Pain Relief

  1. Bhujangasana
  2. Ardha Matsyendrasana
  3. Marjariasana
  4. Bitilasana
  5. Adho Mukha Svanasana
  6. Trikonasana
  7. Ustrasana
  8. Paschimottanasana
  9. Purvottanasana
  10. Halasana
  11. Pawanmuktasana
  12. Setu Bandhasana
  13. Shalabasana
  14. Vrikshasana
  15. Rajakapotasana
  16. Tadasana
  17. Navasana
  18. Dhanurasana
  19. Shashankasana
  20. Garudasana
  21. Virabhadrasana 2
  22. Ardha Pincha Mayurasana ( Dolphin Pose)
  23. Baddha Konasana
  24. Matsyasana

1. Bhujangasana

The eighth pose of the 12 poses of the Surya Namaskar, Bhujangasana is also called the Cobra Pose. It is one of the most important backward bending asanas in yoga. In this asana, the trunk and head resemble the raised hood of a cobra. Bhujanga means cobra in Sanskrit.

How To Do It

  1. Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
  1. Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
  2. Now, placing your body’s weight on your palms, slowly raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
  3. You need to arch your neck backwards, in an attempt to replicate the cobra with the raised hood.
  4. Hold the asana for a few seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.
  5. To release the pose, slowly bring your hands back to the sides, and rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.
  6. Repeat this pose thrice for best results.


This asana has a variation called the Bheka Bhujangasana, where the legs are bent at the knees, and the feet are joined.


  1. The Bhujangasana affects the back and the abdomen. The muscles on the back and lower back are worked, and the spine’s flexibility is increased. The back is strengthened, and any kind of stress and pain in the back is relieved.
  2. It also tones the organs that lie in the lower abdomen. It stimulates the digestive, reproductive, and urinary systems. It also helps regulate metabolism, thus regulating the weight.

Precautions And Contraindications

  1. This exercise should be avoided if you suffer from hernia or have had an abdominal surgery recently.
  2. This asana should be avoided at all costs if you are pregnant or have a back injury.

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2. Ardha Matsyendrasana

This asana is named after the yogi, Matsyendranath. The name is taken from the Sanskrit words ardha, which means half, matsya, which means fish, Indra, which stands for a king, and asana that means posture. Some other names for this asana include the Half Lord of the Fishes Pose and the Half Spinal Twist. It is a seated spinal twist and has a whole lot of variations. This pose is one of the 12 basic asanas used in the Hatha Yoga programs, and is extremely beneficial to the back.

How To Do It

  1. Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect.
  2. Now bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
  3. Then, place the right leg next to the left knee by taking it over the knee.
  4. Twist your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is erect.
  5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
  6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
  7. Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
  8. Repeat the same steps on the other side. Then, exhale and come back to the front.

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3. Marjariasana

It’s true! Even cats can inspire our yoga lessons. Marjariasana, also called the cat stretch, gives the body an amazing feline stretch. One can never imagine how satisfying and beneficial a cat stretch can be.

How To Do It

  1. Stand on all fours, such that your back forms a table top, and your feet and hands form its legs.
  2. Your arms should be perpendicular to the floor, and your hands should be placed flat on the floor, right under your shoulders. Your knees should be placed hip-width apart.
  3. Look straight ahead.
  4. Inhale, and raise your chin as you tilt your head backwards. Push your navel down and raise your tailbone. Compress your buttocks. You might feel a tingling sensation.
  5. Hold the pose for a few breaths. Breathe long and deep.
  6. Then, go back to the tabletop position.
  7. This asana is a combination of two movements. The countermovement is as follows: Exhale, and drop your chin to your chest as you arch your back and relax your buttocks. It is called the Bitilasana.
  8. Do the movement and countermovement about five to six times before you come to a halt.

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4. Bitilasana

Bitilasana takes its name from the Sanskrit word Batila, which means cow. It is named so because the stance of this posture resembles the body posture of a cow. This asana is almost always practiced in combination with the cat pose.

How To Do It

  1. Start the asana on your fours in a tabletop position.
  2. Make sure that your knees are placed right under your hips, and your wrists are in the same line as your shoulders.
  3. Let your head hang in a neutral position. Gaze softly on the floor.
  4. Breathe in, and then lift your buttocks up towards the ceiling as you open your chest, and let your abdomen sink towards the ground. Lift your head and look forward, or towards the ceiling.
  5. Hold the pose for a few seconds. Then, breathe out and come back to the tabletop position.
  6. This asana is a combination of two movements. The countermovement is as follows: Exhale and drop your chin to your chest as you arch your back and relax your buttocks. It is called the Bitilasana.
  7. Do the movement and countermovement about five to six times before you come to a halt.

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5. Adho Mukha Svanasana

The name comes from the Sanskrit words adhas meaning down, mukha meaning face, śvāna meaning dog, and āsana meaning posture. The Adho Mukha Svanasana looks similar to a how a dog looks when it bends forward. This asana has numerous amazing benefits that make it extremely essential for you to practice it every day. The best part is, even a beginner can get the hang of this asana with great ease.

How To Do It

  1. Stand on four limbs, such that your body forms a table-like structure.
  2. Exhale, and gently lift your hips and straighten your elbows and knees. You need to ensure your body forms an inverted ‘V’.
  3. Your hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.
  4. Now, press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel.
  5. Hold for a few seconds, and then, bend your knees and return to the table position.

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